Name: Playbook - Claire Thomas - W1/D5 Glutes & Biceps
Uploaded: 2024-04-26T18:27:28.364Z
Duration: 45 min
Description: W1/D5 Glutes & Biceps

Hannah 

Targeted lots of different muscle groups! Any pieces I had never done before!

Gabby

Chaya Perlman

Erica Brewer

Loved this workout! I was very tired this morning so it was a little rough but it was amazing

Megan

Deo Miranda

Carrie Collette

Loving this program so far 😃🔥Already seeing gains!!!💪🏻

Christine

Felt good on a Saturday morning! Glad I pushed myself to do it.

Rebekah

Good Variety👍 the Smith machine, curtsies, and thrusters were new machine movements for me!

Doug Coppess

Chloe Linscott

Tilde Rodsten

Michael

Heidi

Brittany

Erika

My arms are dead 😅 steps will be killer tomorrow! Love this 🦾🦾🦾

Eloise

Nikki

Aimi

Led by a 10 min stair master! Also mixed in some leg press🥵

Chelsy Pena

Yeraldi

Krista

Tammy

Phoenix

Ashley

Lindy Horne

Kimberly

Aimee

Leslie Lee

Rachel Ellis

Sydney

Love the glute bicep split. Something different keeps things spicy!

Lori Long

Brette

Erica

Love this work I can feel the pump in my arms

Justin

Amanda Dunn

Samantha Gonzalez

Alex

Amanda

Lene

Amber Roumiguiere

Matthew

Lesia

Tiffiny Duke

Megan Weis

Day 5 - Glutes & Biceps

Warm up: Before you begin, I recommend completing the Gym Full Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

*10 each side 
*MODIFICATION: bodyweight walking lunges or reverse lunges

- Begin with kettlebells held at your sides
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

DB or KB walking lunges

*10 each side 

- Begin with dumbbells in each hand and feet split, weight in your front leg
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB or KB b-stance RDL

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to stand up

DB or KB goblet squat

Circuit 1

*MODIFICATION: No knee drive or use DBs

- Starting with the bar across your upper back
- Step one foot back, crossing behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward , driving your knee forward and up
- Complete desired reps then repeat on the opposite side

Smith machine curtsy lunge w/ knee drive

*MODIFICATION - DB or Barbell hip thrusts 

- Start in the kneeling position, knees just outside shoulders and the bar across your upper back
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward

Smith machine kneeling thrusts

*MODIFICATION: use an assisted pull up machine or a band

- Grab the bar with your palms facing you
- Pull your torso up until your chin is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin ups

- Begin with a dumbbell in each hands, palms out
- Curl the dumbbells toward your shoulders engaging your biceps
- Slowly lower down until arms are extended

DB bicep curls

*10 each side 

- Alternately curl each dumbbell up and across your body toward the opposite shoulder
- Engage your biceps throughout the movement

DB alt. cross body curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB hammer curls

Circuit 2

- Complete 7 bottom half curls
- Complete 7 to half curls
- Complete 7 full range curls

Ez-bar 21’s

W1/D5 Glutes & Biceps

Reagan Tenaglia

Sierra

I’m so excited to start! I can’t wait! It’s been a goal of mine to put on a little more muscle and tone up a bit. Again, can’t wait to get started!

Parker

Intro to the Gym Body Plan

Kyla

Can’t wait to see what this program can do for me!! I already love it!

Angela

W1/D1 Back & Shoulders

I didn't think there was enough there to have a full workout until I was working through the step ups and split squats...Legs are dead

Madison Jones

So great! Did a few mods but also added a few things, yayyy! I’m here! So proud of myself for showing up!

W1/D2 Legs & Core

The supersets with pushups made this workout extra 🔥🔥

Sabrina

That was a spicy workout! I can’t feel my arms in the best way possible

Lilith

W1/D3 Chest & Triceps

Aundra

25 min run! ☀️ First time being able to run more than 10 min without stopping!!

W1/D4 Full Body HIIT

W1/D6 LISS & Core

It’s my daughter’s dance night so a perfect time for a rest day!

W1/D7 Rest Day!

Ran out of time and couldn’t do the ez bar push downs and second round of pull ups but still a fantastic workout!!

Kami

W2/D1 Back & Shoulders

Natalie Daniels 

W2/D2 Legs & Core

Amazing workout. I did it at home today with dumbbells and bands and I felt the burn 😊

Lasheree Holness

W2/D3 Chest & Triceps

Did the med ball TABATA, oofta...burner after chest and Tris on Saturday.  

Happy Monday team!!!

W2/D4 Full Body HIIT

Hard but doable. Could only do 10 assisted chin ups for now.

Melissa

W2/D5 Glutes & Biceps

I did a 15 minute jog on the air runner, and a 45 minute 140 bpm walk on the air runner + 10 minutes of core.

W2/D6 LISS & Core

Had to take a rest day. My body is teaching me more and more. Basically just listening to it 🤣

I need this rest day… I woke up with pink eye in both eyes. It is SO painful 😫 I will try to be back on Tuesday!

W2/D7 Rest Day!

I am feeling the burn on this one great workout!!!

Melinda

Katy

W3/D1 Back & Shoulders

Tiffany

kassidy

Okay but I secretly loved that end little circuit

W3/D2 Legs & Core

D id this yesterday but my area of WV was hit hard and I didn’t have any internet or power to swipe complete

YES!!! Hotel gym sesh, let’s go👊🏻

W3/D3 Chest & Triceps

Forgot to swipe but did this yesterday! I made up my own

sarah

W3/D4 Full Body HIIT

Porche

W3/D5 Glutes & Biceps

Good morning, a great way to wake up for the day!

W3/D6 LISS & Core

Had to use my rest day early due to scheduling issues so I’m going to be hitting it hard the next week or so!

Rachel

Happy Easter! Perfect day to be with fam!

W3/D7 Rest Day!

Sara Zain

This one looked so hard but dang was it good! Holy pump 💪🏻

W4/D1 Back & Shoulders

that 100 rep finisher had every part of my legs shaking

Perfect way to start off my Monday! 🧸🎉

W4/D2 Legs & Core

Home workout today. Couldn’t go as heavy for DB press but increased reps 👊🏻

W4/D3 Chest & Triceps

W4/D4 Full Body HIIT

Freakin dead ☠️ but much needed this morning ✅

Agnes

W4/D5 Glutes & Biceps

I did this yesterday but just forgot to swipe on it 😭

Leticia

W4/D6 LISS & Core

Wow the 100 calf raises from 2 days ago have me wobbling.  I can’t even keep my legs straight! Long story long - I had to take a midweek break 🙃

Suzy Melo

Had to rest today. Came down with some nasty bug 🙄

W4/D7 Rest Day!

This one is a bit long than most.  Couldn’t finish in an hour.

Leona

Samantha

W5/D1 Back & Shoulders

W5/D2 Legs & Core

Hannah Marks

Holly

W5/D3 Chest & Triceps

I did,
Sprint burpee speedy circuit 
Week 6 day 2; 18 minute hiit
Week 6 day 4; speed intervals 
20 minute HIIT indoor cycle 
20 minute walk 

I finished with 5 minutes of sprint intervals!

16 min bodyweight tabata HIIT workout! A good short one today!

Jessica

W5/D4 Full Body HIIT

Split into 2 days with cardio both days!! 3 miles run

W5/D5 Glutes & Biceps

Core challenge for core and 3.7 speed on treadmill @incline of 2 for 40 minutes

Kacy

Jenn Watkins

W5/D6 LISS & Core

Shannon

W5/D7 Rest Day!

Couldn’t do the whole routine due to time restrictions but got most of it done, love the upper body workouts

Danielle

W6/D1 Back & Shoulders

Led by stair master, followed by abs!!🥵

Claire

Holy moly the legs are on FIRE that pushed me to places I never knew I could go!

W6/D2 Legs & Core

Patrycja Nanooch 

Had to split up the supersets based on equipment at the gym being far apart, but mission accomplished 🙌🏻✌🏻👊🏻

W6/D3 Chest & Triceps

Was not feeling it today but pushed theougg

W6/D4 Full Body HIIT

Awesome glute & bicep workout!!! 🔥 ☠️ ❤️

Modded the chin ups and goblet squats. Went super heavy KB 26lbs for me and so did 5 sets of 10. Really feeling my abs through that movement.

W1/D5 Glutes & Biceps

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